I Got a PB at Rigs Fitness (Pictures)

Introducing… ‘I Got a PB at Rigs Fitness’

 

Since opening back in August 2012 Rigs Fitness has been a haven for getting PB’s;

1. PB

– Acronym for Personal Best. A term you use when you have completed your best effort on a particular exercise or activity in the gym. 

1. Wohoo… I’ve just PB’d my Back Squat using Rigs amazing state of the art fitness equipment. I best take a photo with the new PB cards…

PLEASE DO NOT CONFUSE WITH THE FOLLOWING DEFINITIONS:

P.B. – Urban Dictionary

To celebrate in the success of our members and athletes we have introduced our ‘I Got a PB at Rigs Fitness’ signs, shown above and below. Anybody who hits a genuine PB at Rigs will have the opportunity to get their photos taken either in our PB Polaroid or with our PB Placard (it’s your choice).

Although this is designed to be good fun for everyone who trains at Rigs, there is a reason we like everyone here to try and get PB’s. It shows that all of our members and athletes have a goal in mind – without a goal we feel you are just training for the sake of training, and the side effect of this is people start to lose interest in their workouts and don’t progress. Whether you’re training at Rigs to compete at the highest level or simply to feel healthier and fitter it is essential to have a goal to train towards, and then celebrate when you reach it!

  

SO… get yourselves down to RIGS and start hitting your PBs. (all you have to do then is take a photo with our signs and let everyone know:)

View our PB photo album HERE

Follow PBs at Rigs Fitness – #RIGSPB

“Why We Won” – ‘Best New Gym in the UK’ Rigs Fitness, Solihull, Birmingham

1. UNIQUE CLASS TIMETABLE

 

2. WORLD CLASS COACHING

 

3. SIMPLE & EASY MEMBERSHIP OPTIONS

 

4. SPECIALIST FITNESS FACILITIES

 

Officially Being Crowned as the ‘Best New Gym in the UK’ – A Dream Come True

We would like to think that in Rigs Fitness, the judges saw a gym and a fitness team that are truly trying to stand out as unique. With phrases like, an unwavering dedication to functional fitness and ‘real’ training without compromise; these aren’t just random words used to get new members, it’s truly what everyone believes and are trying to achieve at Rigs. And to have gained such recognition for this in such a short amount of time is real reward for all the hard work and dedication that has been put into making Rigs Fitness what it is today!

As well as this, the dedication that has gone into making the Rigs Fitness brand what it is has not gone unnoticed. Realising that the very best coaching means nothing if you’re not able to market your gym in the right way, a goal from the start was to make sure that everything that comes from Rigs Fitness is as professional and as on brand as possible. Everything has been produced in house at Rigs Fitness with no previous experience! This includes designing and writing our own WEBSITE, managing SOCIAL MEDIA, designing all graphics and imagery and all digital imagery, including VIDOES!

Not a single thing from photography & editing to final release has been outsourced. Although this meant an even bigger work load it has paid off massively, earning Rigs a website, social media force, and brand that is fast becoming unrivalled in the independent gym world.

Rigs Fitness | Christmas Opening Times

PLEASE TAKE NOTE OF THE FOLLOWING DATES & TIMES THAT WE ARE OPEN OVER THE CHRISTMAS PERIOD:

 

• MON 23RD DEC: 10-4PM (NO CLASSES)
• TUES 24TH DEC: CLOSED
• WEDS 25TH DEC: CLOSED
• THURS 26TH DEC: CLOSED

 

• FRI 27TH DEC: 12-9PM (NO CLASSES)
• SAT 28TH DEC: 10-4PM (AS NORMAL WEIGHTLIFTING AT 1PM)
• SUN 29TH DEC: 10-4PM (NO CLASSES)
• MON 30TH DEC: 10-4PM (NO CLASSES)

 

• TUES 31ST DEC: CLOSED
• WEDS 1ST JAN: CLOSED
• THURS 2ND JAN: BACK OPEN AS NORMAL

Our advise for Christmas: EAT, DRINK & LIFT HEAVY! Don’t feel guilty about over indulging over this period, just make sure when you’re back in the gym in the new year, you make your sessions count! Our class timetable will be back running as normal as of Thursday 2nd January so we look forward to seeing you there for Boxing, and Functional Fitness! 

Happy Holidays! 

Want to Lose Body Fat Fast? Start Skipping, Boxing and Functional Fitness

Sam lost 4kg Body Weight, 6% Body Fat and gained 1″ on his Biceps, 1″ on his chest and .5″ on his Legs!

To lose body fat, whilst maintaining any lean muscle one has is arguably the most common incentive for doing any kind of training. So it comes as no surprise that typing, ‘how to lose body fat?’ into Google gives you 62,100,000 results! Most of these results however will promise to give you the magic answer on how to lose body fat without actually providing you with any proof or evidence of it working. When it comes to fitness, the proof is in the pudding, and that’s exactly what we have with Sam. Sam lost 6% of his body fat whilst increasing his Bicep, Chest, and Thigh measurements in 10 weeks through hard work and a good diet. His weekly workout and nutrition plans are below.

The Results!! (They Speak For Themselves)

Body fat was measured using Calipers. The same person was used to take Sam’s body fat measurements each time to reduce any inaccuracies. Although a great way to chart progress it should be said here that Calipers cannot give a completely accurate body fat measure, however the focus here is on Sam’s change in body fat percentage not his exact body fat measurement.

The Workouts

Mon: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds

Tues: REST (/0r Functional Fitness Circuit if there was a missed session)

Weds: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds

Thurs: REST (/0r Functional Fitness Circuit if there was a missed session)

Fri: 10x3Min Rounds Interval Skipping w 30s Mountain Climbers Between Rounds

Sat: Functional Fitness Circuit OR Boxing Circuit

Sun: REST

• The 3 minute rounds of skipping consisted of 3x1min intervals of [30s slow pace @80 skips/min and 30s fast pace @110-120bpm skips/min].
• Mountain climbers are an exercise for the abs & obliques, bringing the knee to the opposite elbow whilst in a straight arm plank position.

Functional Fitness Circuits varied weekly but consisted of mostly body weight training with some high intensity strength cardio. Exercises included: Bastardos, Burpees, Pull Ups, Press Ups, Dips, Tyre Flipping, Sledge Hammers, Battle Ropes, Prowler Work, Ladder Drills, and Boxing Training (Pad Work, Core Isometric Holds, Back Work, Jump Work).

The Diet

Meal 1 @8am: Porridge Oats OR Eggs Scrambled, Toast & Smoked Salmon, with 250ml Health Smoothie (Ginger, Lean Greens, Banana, Spinach, Grape Juice, Coconut Water), Black Coffee

Meal 2 @12-1pm: Lean Meat/Fish, Rice, Broccoli, Anhydrous Caffeine

Meal 3 @3pm: Banana, Protein Bar, Black Coffee

Meal 4 @5-6pm: Lean Meat/Fish, Rice, Broccoli, Hard Boiled Eggs

Meal 5 @9pm: Lean Meat, Stir Fry Vegetables, Steamed Rice

Fluid Intake: 2 litres of water consumed per day excluding consumption required with exercise. 500ml of water was consumed 1 hour before training and up to 250ml every 15 minutes during training. After training 500ml of water was consumed for every 1lb lost in weight. When exercise intensity felt particularly high, 30-60g of carbohydrate was consumed during. Following exercise 300-700mg of sodium (from a fluid replacement sachet) was consumed for each litre of water consumed.

The diet was not an exact science. Macro nutrient ratios were roughly 35% Protein 30% Fats and 45% Carbohydrate however Sam did not stick rigidly to this. In his own words…

“The obsession with macro-nutrient ratios has gone a little far, it is not a simple as picking your favourite Protein:Fat:Carbohydrate ratio and seeing results, you have to find out what works for you and ADAPT throughout. YOUR BODY has a great way of letting you know what you need.”

Sam had cheat days! Daily kcal intakes were worked out prior to each week meaning a weekly calorie total was known. If a daily intake was exceeded by 1000kcal then this would be made up over the next 6 days. Sam is qualified in sports nutrition and has a degree in Sports Science and Physiology, he designed the workout and nutrition programs so if you have any questions for him… Get In Touch!

Why Skipping and not Running, Cycling, Swimming, or Walking? 

Simple… Skipping burns 1074kcals per hour, compared to running’s 755kcals per hour, cycling’s 745kcals per hour, swimming’s 528kcals per hour, and walking’s 391kcals per hour. Skipping is a full body exercise, it doesn’t isolate a movement and there are so many variations to keep it interesting. You do not stagnate with your skipping training, you don’t get bored with your skipping training, and this is of massive importance when choosing the best exercise for you to lose body fat.

Skipping here is also completed at a relatively high intensity, meaning your body will actually preserve any lean muscle it has (and even promote muscle growth in some cases). The more lean muscle you have on your body, the more calories you will burn and more importantly, the vast majority of these calories will come from stored body fat meaning you’ll lose body fat fast.

Alongside functional fitness training and boxing, skipping provides the perfect environment for your body to become a fat burning furnace. Get rid of you hour long runs, walks, and rides and start Skipping, Hammering and, Punching if you want to get in serious shape quickly and lose body fat fast.

Here’s The Video:

[youtube width=”560″ height=”315″]http://www.youtube.com/watch?v=rwyyLtd6VDo[/youtube]

If you have any comments or queries then please let us know below!

Alternatively get in touch with Sam or any of the team at Rigs Fitness here.